Thursday August 13, 2026

Warmup

1:30 bike/row

10 Cossack squats

10 dead bugs

10 bird dogs

10 plank shoulder taps

:20 chin up hold

3 negative pullups

10 kip swings

Mobility

Banded shoulder distraction :30/side

WOD

EMOM 40:

Minute 1:  pullups (5-10)

Minute 2:  pushups (8-15)

Minute 3:  situps (10-20)

Minute 4:  cal row or bike (8-15)

Minute 5:  rest

8 rounds

Choose a number of reps that you believe you can sustain for all 8 rounds.  HOWEVER, don’t start too low – it’s better to have to reduce reps later in the WOD than for all rounds to be unchallenging. 

The numbers above are just suggestions, choose according to your ability.

Your score is the sum of your lowest round of each exercise.  Example:  your lowest round of pullups was 6, pushups 8, situps 10, and cals 10.  Your score is 34.   

F:  ring rows; box pushups

P1/P2:  as written

C: 

Choose a more challenging variation of the movement:

1:  bar muscle ups > strict pullups > chest to bar pullups

2:  wall climbs > strict HSPU > regular HSPU > deficit pushups

3:  GHD situps > ski cals